游3~4KM的自由式? - 游泳討論

By Dora
at 2016-08-20T09:10
at 2016-08-20T09:10
Table of Contents
最近開始練習長距離的自由式 每次大概是2~3KM 大概練習兩個月左右了
以前我游泳習慣是 一趟蛙式去 一趟自由式回 游2~3km一次
目前我的狀態是自由式1KM=25~30mins 但到第2KM會稍微慢5mins
游2KM後就會開始有點手腳累 所以真正地3KM結束 通常會再慢各10-15mins
3KM大概1.5~2H左右 希望可以訓練到4KM=1~1.5h
因為我想加強自己心肺功能 所以想練習自由式一次可游3~4公里 一星期游2~3次
請問各位大大 當初怎麼練習把時間縮短 距離拉長的自由式?
需要搭配陸上重量訓練麻? 例如手臂 或是腳的訓練?(我本身有上健身房的習慣)
還是大家有其他建議呢?
thanks!!
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